Body Saw Slider Plank
Body Saw Slider Plank
A tough anti-extension plank progression using sliders (or towels) to “saw” the body forward and back while maintaining a locked-in trunk.
Muscles Targeted
Deep abs (anti-extension), obliques, serratus anterior, lats, and shoulder stabilizers.
Key Benefits
- Levels up plank difficulty without crunching
- Trains bracing while leverage changes
- Builds shoulder endurance and trunk control
- Scales easily by range of motion
Equipment Needed
Sliders (or towels on a smooth floor) and a mat/soft surface.
How to Perform
- Set up in a forearm plank with feet on sliders.
- Brace your core and squeeze glutes.
- Rock your body forward and back in a controlled motion.
- Keep ribs down and spine neutral the entire set.
Programming Options
- 2–4 sets of 15–30 seconds
- Or 6–12 slow saw reps
- Rest 60–120 seconds between sets
Why This Variation Works
As you glide, your lever length changes and the abs must resist extension harder—this is one of the best ways to make planks truly challenging.
When to Use It
Mid- to late-stage core progressions, athletic core programming, and plank progressions when you want more challenge without spinal flexion.
Frequently Asked Questions
Should I feel this in my shoulders or abs?
Both. If shoulders dominate, shorten range and focus on rib position and bracing.
How far should I slide?
Start small. Increase only if you can keep hips level and avoid low-back sag.
What’s the easiest regression?
Do a standard forearm plank hold first, or perform the body saw with hands elevated on a bench.